The Practical Guide to Meditation
Do you want to…
- Reduce “bad” emotions like stress, depression, anxiety.
- Increase the ability of concentrate and focus.
- Overcome “bad” habits (like addictions).
- Improve the general health of your body.
- Boost the immune system.
- Improve your sleep.
- Feel a deeper connection with yourself.
- Reduce pain.
- Increase your attention spam.
- Lower high blood pressure.
- Relax and rejuvenate the mind and body.
- Cultivate creative problem solving.
- Improve memory.
- Feel happier.
If you replied yes to those questions, then, this course is for you.
How to get meditation benefits
Meditation became more and more popular those days so, many people attempt to meditate and then they abandon as they feel frustrated, because the mind keeps chattering inside. They realise that they are wasting their time, ending up preparing their mental to do list. Sounds familiar?:)
I know that, because I have been there,too. We all have a very busy mind. During years and years, we have been filling our mind of thoughts, ideas that scattered our mind. We can not control it in one day! The good news here is that, with the techniques of this course and with practice, you will certainly improve and start meditating, being fully confident and at ease.
Of course, to experience the benefits of meditation, regular practice is necessary. It takes only 10 to 15 minutes every day. Once inserted into the daily routine, meditation becomes the best part of your day! Build a new positive habit!
Meditation is like a seed. When you cultivate a seed with love, the more it blossoms.
Busy people from all backgrounds are grateful to pause and enjoy a refreshing few minutes of meditation each day. Dive deep into yourself and enrich your life! Find your passions, your dreams and your life purpose. You will deeply connect to your true Self and this is life changing.
It surely changed my life for good. I lived a stressful life as an expatriate lawyer: I am Italian and I wanted to work for the European Institutions in Brussels, Belgium. That was a big dream of mine, that I achieved successfully. But…I did not know that it was not so easy to live far from my country, my family and friends. My daily routine was to work many hours in an office, speaking 4 languages daily with my European colleagues, which is exciting, but also very stressful. When I noticed that this was becoming too much for me to cope with, I started yoga and meditation. I felt a profound well being. I learned to breath, to move and to control my agitated mind. Everything changed completely, to the point that I decided to leave my lawyer job to become a yoga and meditation teacher. The impact of daily meditation in my life has been BIG. I feel connected to who I am. I am much more focus and calm and this improves the quality of my life. I deal with problems in a much more detached and clear way.
If you think that there is a magic pill that will help you to meditate and focus, then this course is not for you. If you know that you will need to practice every day and to follow my advice and exercises to get into the meditative state and to have the life changing benefits of meditation, this course is for you.
What is meditation?
Despite its popularity, there is a lot of confusion out there on what meditation is.
Meditation is a state of thoughtless awareness.
Its first step is concentration.
Prolonged concentration leads to a meditative state: a state we fall into, like we fall asleep, for example.
With meditation, the physiology undergoes a change and every cell in the body is filled with more energy. This results in joy, peace, enthusiasm as the level of energy in the body increases.
Meditation brings the brainwave pattern into an alpha state that promotes healing. The mind becomes clear, steady and creative. It cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally down. Meditation makes you aware – that your inner attitude determines your happiness.
Meditation doesn’t have a religion and can be practised by anybody regardless of the faith they follow.
Benefit from the practice of ancient heroes
This practice originates from the ancient yoga tradition. Of course, there are a lot of different techniques and traditions that can teach us how to meditate. The one that I teach in this course comes from the teachings of the Sivananda yoga lineage. This technique is the most efficient for me, as at first, I tried different ones, but I always felt discouraged, as they did not work.
Remember: If you think: “I have a busy mind, I do not know to calm it down”, then this course is for you. It is absolutely normal to have a busy mind, we all have! Learn how to control it, by applying these simple techniques.
This course is particularly useful for the Masterkey experience members, learning to do the Sit easily and correctly.
“I have known Chiara for many years as a fellow yoga teacher. She is a sincere practitioner, and has received knowledge on meditation and yoga directly from a master. I’ve observed her sitting for meditation and chanting practice, and one can immediately sense that precious steadiness of posture, so much needed for proper meditation practice. May her courses reach many seekers for peace of mind.”
– Eknath Erwin Vann, Yoga teacher, Belgium
With Chiara my mind is guided in a calm and peaceful territory without any effort. With her, I became more centred and more balanced.
– Clara G., Economist, Italy
Chiara gives popular yoga classes at our workplace. She has a true talent for making each of us participants challenge ourselves and tap into our potential while being mindful and respectful of our limits. The valuable insights she shares about the importance of breathing, self-awareness and meditation help me manage my team with calm focus and positive energy during the most hectic of times.
– René S., Lawyer, Holland
Before meeting Chiara, I was practising a yoga style mainly based on poses. However I had realised that something was missing. A friend of mine told me about Chiara and her beautiful approach in doing yoga. So I participated to one of her hours and… I felt in love. In fact, it was meditation that I was looking for in a yoga class. As Sampoorna yoga teacher she is very gifted. She best knows how to combine meditation, rhythm of poses, relaxation. But twice a month she gives Nidra yoga classes as well. You go there tired and exhausted and one hour later you are reborn, fully recharged and ready to fight against your “demons”. In practice, I knew nothing about meditation. Since Chiara has guided me to that brilliant light inside me, meditation became part of me. I can now much more easier to connect to myself, to that light in order to calm down my thoughts, my mind, my spirit. Chiara’s approach is unique and special because she is able to open doors inside you and let the light enter and shine where you need. And with her peaceful warm voice makes you feel safe: “you are not alone, I am here beside you” . Every meditation is a special moment, an amazing unforgettable journey. This is what I feel every time I go to her yoga classes. She is simply beautiful! Grazie, Chiara!
– Ana T., Assistant, Belgium
Free Checklist to start meditating
- Commit to the meditation practice and fit it into your daily schedule. Decide if you want to do it in the morning after waking up or in the evening before going to bed.
- Find a quiet, peaceful spot in your house, where to sit, without being disturbed. No electronic around (no computers, Iphones etc). Always sit there, to create an habit. It will be your “sacred spot”, just waiting for you each day.
- Switch off all your devices (telephone and other disturbing sounds).
- Use a timer. Set 10 to 15 minutes to start.
- Sit up either on a chair, with your back straight and hands on your lap, or cross-legged on the floor (better on a yoga mat or a carpet). In this position, you can sit on a cushion to have your hips elevated compared to the knees, so your back is straight. Remember: you should be comfortable, as you will stay around 15 minutes immobile, without pain in the body (otherwise you will be distracted and it will be impossible to meditate).
- Warning: never meditate lying on the bed or on the floor, as it will be easy to drift into sleep.
- Close your eyes, focus and breath.
Chiara is a Certified Sampoorna Yoga and Meditation Teacher (RYT 500), Children’s Yoga Teacher (RCYT 95), Yin Yoga Instructor (130 hours) and Reiki practitioner. She comes from Italy, but now she lives in Belgium. Living in an international environment, she speaks Italian, English, French and German.
Chiara’s yoga and meditation path started in 2003, in Brussels, during a stressful period at work. She soon experienced the fullness of the practice and the transformation in the body and mind through the system developed by Shri Yogi Hari, called “Sampoorna Yoga”: the Yoga of Fullness. The enthusiasm for yoga and meditation changed the course of her life and career. After experiencing different Yoga styles and meditation techniques, in 2012 and 2013 she took the Sampoorna Yoga Teacher Training Course with Shri Yogi Hari. The same year (2012), Chiara left her job as a lawyer and now dedicates her time fully to sharing yoga and meditation with children, families and adults.
She loves teaching and practising meditation and yoga. It helps her remain strong, grounded and happy and enables her to deal with the ups and downs of life. A daily meditation practice is an essential part of her life.